What Does it Even Mean?

Imagine a building: the internal structure must be strong to support ceilings and walls. Our bodies are no different. We have a layer of muscles that comprises our “inner core,” and other muscles that are closer to the surface, including the “six-pack” layer.

Our main stabilizer in the internal layer is the transverse abdominis (TVA). Its sideways fibres provide a belt or corset of support. When it’s working properly, the external layers of muscle can do their job properly and not get strained through compensation patterns. An underactive connection with your TVA often has a strong correlation to low back pain.

The tricky part is that in contrast to most muscles, this muscle has very few connections with bone. While some people have an easy time locating and engaging it, others may struggle to do so.

How Can We Check Inner Core Connection?

The easiest way for most people to engage their transverse abdominis is on all fours. This allows you to work against gravity and better sense the direction of pull when the fibres are on. Once you’re on all fours, lift one hand and allow your belly to relax completely into your hand. Next, see if you can draw your navel away from your hand without letting anything else move: no back, hip or pelvic involvement.

It is useful if you can have someone check that nothing else moves by putting their hand on your low back to sense movement. Another option is to place a dowel or foam roller in the small of your back. If it moves when you pull your navel to your spine, you know that you are using more muscles than just the TVA.

Once you are able to engage your TVA well in this position, the typical progression is to then do it supine (on your back). Now is the time to play with your level of engage, as the muscle functions as an endurance stabilizer rather than a one-time fast twitch muscle. Rather than a full-on, 100% crank, consider it to be a dimmer switch style of engage. For most people, it might feel like a 30% engage.

From this face-up position, various levels of challenge can be added, such as leg slides or drops. The eventual goal is to be able to integrate it with everyday activities in an upright posture, whether picking up a toothbrush you’ve dropped, or going for a deadlift PR.

For a more comprehensive and technical article, Paul Chek’s article “Back Strong and Beltless” does an excellent job of expanding on the topic.

For hands-on guidance in activating and integrating your core, if you’re located in Vancouver, BC, please contact me to book a session.

NOTE: This is not a substitute for medical advice.